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Evidence‑based nutrients and routines to support innate defense and calm histamine responses.
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| Tip | Hvorfor det virker |
|---|---|
| Take liposomal vitamin D daily | Supports your immune system by helping your body produce protective proteins — especially important in darker months. |
| Supplement with Quercetin daily | Can help reduce sneezing, itching, and allergy symptoms — especially during spring and fall. |
| Take L-Ergothioneine daily | Supports your immune system from within by protecting immune cells from oxidative stress and helping regulate inflammation — especially helpful during illness, stress, or aging. |
| Drink ginger or turmeric tea | Naturally soothing and contains compounds that support immune function and help reduce inflammation. |
| Get 7 hours of sleep each night | Gives your immune system time to reset so you're less likely to get sick or stay sick. |
| Move outdoors 3× per week | Fresh air, daylight, and movement all help your body fight off bugs and feel more balanced. |
| Take Selenium daily | Helps your immune cells work more effectively and protects them from damage — low levels may increase your risk of getting sick. |
As we grow older, the immune system gradually becomes less responsive. Defense cells don’t react as swiftly, and chronic low-grade inflammation — known as inflammaging — begins to wear down tissues. At the same time, many people experience stronger allergic reactions, as the immune system becomes more imbalanced and sensitive to triggers like pollen, dust, or food.
This shift doesn’t just influence how often we get sick. It can affect energy levels, recovery after illness, and how the body handles stress, sleep, and inflammation. A weakened or overactive immune system can also contribute to skin issues, gut discomfort, and mood changes.
Researchers are now exploring how simple daily habits — including targeted nutrients — may help balance immune activity and reduce histamine reactivity, supporting a more stable and resilient body over time.
Healthy immunity is a key part of aging well: staying active, clear-headed, and protected — season after season. One of the most studied nutrients in this context is vitamin D, which plays a central role in regulating immune function. You can read more in our blog about vitamin D and immunity: Sammenhængen mellem D3-vitamin og immunsystemet
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Both involve the immune system — but in different ways. A weak immune system struggles to fight off infections, while an overactive one may respond too strongly to harmless triggers, releasing histamine and causing allergy symptoms.
D-vitamin helps modulate immune signaling and lowers the risk of respiratory infections. Quercetin og Resveratrol act as natural antihistamines and antioxidants. Magnesium and Omega-3s may also support immune balance.
Yes. Improving sleep, reducing stress, and limiting exposure to common allergens (via air purifiers, nasal rinses, etc.) can reduce reactivity. Diet changes — like reducing high-histamine foods — may also help.
Quercetin is a plant flavonoid that stabilizes mast cells, which release histamine during allergic responses. It’s also anti-inflammatory and supports immune function at a cellular level.
Some benefits — like improved nasal airflow after saline rinses — can happen immediately. Nutrient effects, like from D3 or Quercetin, build over days to weeks. Long-term consistency is key.
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Prof. dr. Andrea Maier er internist og professor i aldring (“langlevedsmedicin”) ved Vrije Universiteit i Amsterdam og University of Melbourne i Australien. Hun forsker i den aldrende krop og arbejder med at finde behandlinger mod aldring. Hun er leder af Center for Healthy Longevity i Singapore.
Hvorfor ældes vi gradvist i løbet af vores gennemsnitlige levetid på mere end 80 år? Kan vi stoppe denne proces? Eller måske endda vende den? Og i hvor høj grad bør vi virkelig ønske det? Maier giver praktiske tips til, hvordan vi kan forlænge vores levetid og samtidig forblive sunde.
Andrea Maier blev uddannet i Medicin fra Lübeck Universitet i 2003. Hun specialiserede sig i intern medicin på Leiden Universitet Hospital og valgte efterfølgende subspecialet geriatric medicin. Det var her, hun startede sin forskning i aldring.
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